Pantry Makeover Handout - Rebecca Bitzer & Associates€¦ · PANTRY MAKEOVER The key to eating a...

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PANTRY MAKEOVER The key to eating a balanced and varied diet is to be prepared. The best way to be prepared is to stock your pantry, fridge, and freezer with healthy food options! The Pantry It is easy to pack your pantry full of highly processed foods, but there are other shelf-stable options you want to stock up on as well! Popcorn is a delicious, whole grain snack! High fiber cereals Nuts! Dried beans Canned beans (low sodium) Whole grains Whole wheat pasta Rolled or steel-cut oats High fiber cereal Popcorn, rice cakes, whole grain crackers Canned tomatoes (I like the ones with herbs already added) Low sodium broth Canned tuna or salmon Peanut or almond butter Nuts and seeds Dried fruit Vinegar (balsamic, red wine, champagne) Olive oil The Fridge The fridge is not where leftovers should go to die. Stock it full of fresh fruits and vegetables, dairy, eggs, and even fully prepared meals and snacks for the week. Fresh produce Carrots and hummus are a great snack! Make-Ahead Mini Frittatas Fruits and vegetables o Most produce should be stored in the fridge. (Exceptions: bananas, avocados, tomatoes, and pears ripen well at room temperature) o You should store your onions and potatoes in a cool, dark, and dry place (like the pantry!)

Transcript of Pantry Makeover Handout - Rebecca Bitzer & Associates€¦ · PANTRY MAKEOVER The key to eating a...

Page 1: Pantry Makeover Handout - Rebecca Bitzer & Associates€¦ · PANTRY MAKEOVER The key to eating a balanced and varied diet is to be prepared. The best way to be prepared is to stock

PANTRY MAKEOVER The key to eating a balanced and varied diet is to be prepared. The best way to be prepared is to stock your pantry, fridge,

and freezer with healthy food options! The Pantry

It is easy to pack your pantry full of highly processed foods, but there are other shelf-stable options you want to stock up on as well!

Popcorn is a delicious, whole grain snack!

High fiber cereals

Nuts!

• Dried beans • Canned beans (low sodium)

• Whole grains • Whole wheat pasta • Rolled or steel-cut oats • High fiber cereal • Popcorn, rice cakes, whole

grain crackers • Canned tomatoes (I like the ones with

herbs already added) • Low sodium broth • Canned tuna or salmon • Peanut or almond butter • Nuts and seeds • Dried fruit • Vinegar (balsamic, red wine, champagne) • Olive oil

The Fridge The fridge is not where leftovers should go to die. Stock it full of fresh fruits and vegetables, dairy, eggs, and even fully prepared meals and snacks for the week.

Fresh produce

Carrots and hummus are a great snack!

Make-Ahead Mini Frittatas

• Fruits and vegetables o Most produce should be stored in the fridge. (Exceptions: bananas, avocados, tomatoes, and pears ripen

well at room temperature) o You should store your onions and potatoes in a cool, dark, and dry place (like the pantry!)

Page 2: Pantry Makeover Handout - Rebecca Bitzer & Associates€¦ · PANTRY MAKEOVER The key to eating a balanced and varied diet is to be prepared. The best way to be prepared is to stock

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o Cut up the fruit and veggies ahead of time. They appear more appetizing when they’re cut and all ready for you to eat!

• Hummus • Milk • Yogurt à Plain Greek yogurt is great to have on hand for baking, in salad dressings, as a substitute for sour

cream • Cheese • Eggs

o Have a few hardboiled eggs on hand for a quick snack. o Bake some mini frittatas at the beginning of the week. I make mine with spinach, onion, mushroom, and

goat cheese. Heat them up in the microwave when you’re ready for a delicious breakfast! • Meat and fish à If you’re not going to cook it in the next couple days, put it in a freezer bag and toss it in the

freezer! • Prepared meals à One of my favorite things to pack for lunch are mason jar salads! • Fresh herbs • Quick and easy dinner options à Trader Joe’s has some great choices (I love their ravioli and pre-marinated

meats)

Yogurt

Trader Joe’s Ravioli

Mason Jar Salad

The Freezer The freezer is your friend! Pack it full of prepared meals that you can just heat up and serve!

Chicken chili

Bolognese Sauce for Spaghetti

Amys Tofu Scramble

• Homemade pasta sauce • Homemade soup or chili

• Raw or cooked meats • Prepared frozen meals • Muffins • Pizza dough

• Casseroles

• Check out the blog by The Pioneer Woman about freezer cooking ideas! • Frozen herbs. I LOVE Dorot Frozen herbs. We always have basil, garlic, and ginger on hand!